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Explosive Exercise - Advantages and Examples

Published on Jan 23, 2023   -  5 min read


Explosive training or explosive power drills combine strength and speed to boost power output to exert a fast burst of maximum effort by athletes.


Muscular power is a better predictor than strength for everyday motor activity, including quick , walking, stair climbing, and getting out of a chair. Peak muscle power was linked to functional limits in older persons. Muscle power also deteriorates more quickly and early than strength. Explosive resistance training regimens enhance the improvement of muscular power. Sports like football, track and field, court sports, and even cycling benefit from this training. Squats, power cleans, weighted or unweighted vertical jumps, heavy ball throws, and even hill sprints are common explosive activities. Although they will only target those specific muscle areas, workouts like pushups and bench presses may also be utilized to increase power.

Why Perform Explosive Exercise?

  • The capacity to generate the most force in the shortest time is known as explosiveness (or explosive strength). It is essential for fast motions like running, hopping, bounding, throwing, kicking, cutting, juking, diving, and so on.

  • Power and explosiveness are frequently used interchangeably. However, even though they are connected, explosive strength gives rise to power.

  • So, if power is what comes after, work on being explosive. In addition, it is crucial to consider their goals for their daily fitness regimen.

  • Clarifying the goals for the gym by asking a few questions: does anyone want to reduce weight, anyone wants to reduce weight and be in shape, or gain strength and records?

  • Whatever goals, explosive exercises in the regimen can help one get there.

  • Exercises that demand the athlete to use their maximum or almost maximum power output in a brief period are the ones that are utilized to develop rapid, explosive power.

  • Training for explosive movements aims to develop the strength necessary to move large objects swiftly.

  • However, there is some danger associated with explosive training. Therefore, it is crucial, to begin with, modest weights and calm, controlled motions to lower the chance of injury.

  • Over several weeks and several training sessions, one should gradually increase the weight one uses for exercises and the pace at which one lifts it.

  • To get an edge in any chosen activity or improve overall general athleticism, one may employ a variety of movement patterns, tempos, and rep ranges to raise the speed, power, or both.

  • People frequently believe that explosive training is only for highly skilled athletes or those wishing to enhance their athletic prowess.

  • However, there are practical applications for explosive training as well.

What Are the Advantages of the Application of an Explosive Workout Regime?

1. Weight Loss -

Fat reduction is explosiveness' main advantage. Due to inefficiency, introducing new movements fosters an increased metabolic demand. It is a typical training objective for many people.

2. Develop Muscle -

Explosive motions promote the recruitment of muscle fibers. Simply said, the more muscle fibers activated, the more fibers may be used up during exercise, resulting in larger muscles.

3. Increased Energy -

Any activity that calls for power and quickness will rapidly tire one. However, conversely, this exercise will cause metabolic changes, giving people greater energy between sessions and daily activities.

4. Increase or Keep Up Overall Athletic Ability -

Strength, speed, or even willpower do not distinguish outstanding athletes from the rest; intramuscular coordination does. Fortunately, explosive motions may be used to practice synchronized firing of motor units within a single movement.

5. Boost the Central Nervous System’s Performance -

One may employ explosive and reactive movements to raise awareness before one needs to accomplish anything explosive, quick, or needs maximum concentration since they engage a greater number of motor units. It improves the response time, enabling people to move more quickly to avoid dangers like tripping and falling.

What Are the Examples of Explosive Workouts?

1. Intense Sprint Training -

  • Short sprints of 10 to 40 meters on the track are excellent for increasing overall speed.
  • If necessary, run three sets of 15-yard sprints, with a two to three-minute break between sets.
  • Run five 25-yard sprints back-to-back; pause for two to three minutes, or longer, if necessary.
  • Run five sprints of 40 yards each, pausing for two to three minutes if necessary.

2. Intense Sled Training -

  • A sled should be loaded with a low to moderate amount of weight and pushed as rapidly as possible, 20 to 40 meters (66 to 131 feet) across the floor.
  • Once individuals have now turned around, pull it back.
  • Ideally, each session should cover a distance of roughly 160 meters (525 feet).

3. Running Shuttles -

  • Run between two cones spaced 30 feet (9 meters) apart.
  • After that, go around and head back.
  • Using four cones and adding lateral and backward movement can make this exercise more challenging.
  • Begin by sprinting 30 feet forward to the first cone, then 30 feet to the right to cone 2, 30 feet backward to cone 3, and 30 feet to the left to return to the beginning.

4. Box Jumps -

  • Jump up onto the box while in a half-squat position.
  • Continue descending one foot at a time.
  • For power performance, try three to four sets of 5 repetitions with two to three minutes between sets.

5. Plyometric Pushups -

  • Begin in the highest posture possible for a pushup.
  • Controlled descent into the bottom position of the pushup is followed by an explosive ascent out of the bottom position, with enough force that the hands leave the ground.
  • Clapping is optional but may be done if desired.
  • Repeat the process by lightly touching down once more.
  • Try three to four sets of five to ten repetitions.

6. Kettlebell Swings -

  • Set the feet apart so they are almost twice as wide as the hips.
  • Put the kettlebell in the middle of the legs, in front of the feet.
  • Pick up the bell with straight, relaxed arms while keeping the core engaged. Be sure to stabilize the shoulder blades.
  • Maintaining control of the kettlebell, swing it back and forth between the legs while flexing the hips and bringing the hips slightly back.
  • Swing the weight up to chest or eye height while maintaining a neutral pelvic position by contracting the glutes and moving the hips forward.
  • Make sure the movement originates from the expansion of the hips rather than from raising the arms. Repetition: three to four sets of 6 to 12 repetitions.

7. Dumbbell Push Presses -

  • Standing with the feet shoulder-width apart, perform dumbbell push presses.
  • Two dumbbells should be held at the shoulders.
  • To push the dumbbells up over the head until the arms are straight, lower oneself into a little squat, then extend the hips.
  • Repeat by lowering the dumbbells. Repetition: three to four sets of 6 to 12 repetitions.

8. Squats -

  • Perform these with a strong concentric phase (on the way up) and a controlled extended phase (on the way down).
  • Perform three to four4 sets of 3 to 8 repetitions of each.
  • For additional difficulty, include a jump.


The concept that explosive (speed and strength) exercise develops athletic power is supported by research, although it is more successful in conjunction with other forms of training. Some research indicates that regular explosive exercise training may reduce the risk of injury in several high-speed or power sports. Keep in mind the notion of training specificity while choosing exercises to suit particular athletic and fitness objectives. One should choose exercises that mimic the movement patterns used in their sport. This training will rarely result in injury if one gradually raises the training load over time, pay attention to signs for injury warning signals, and work with a knowledgeable professional.

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Last reviewed at:
23 Jan 2023  -  5 min read




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